Protein powder has become a staple in many people’s diets, touted as a key to building muscle and nourishing bodies. But is it really necessary? Experts say that most people already get enough protein from whole foods like chicken, fish, yogurt, and nuts.
In fact, the vast majority of adults in the US already meet their daily protein needs without taking supplements. Federal guidelines recommend 0.36 grams of protein per pound of body weight per day, which is easily achievable through a balanced diet.
However, certain individuals may benefit from protein powder. For example, cancer patients with limited appetites or those recovering from major surgeries who can only consume liquids or small portions of food may need additional support. Older adults who have reduced appetites and require fewer calories may also find that adding protein powder to their meals helps meet their needs.
But before choosing a protein powder, it’s essential to consider the potential downsides. Most protein powders are classified as dietary supplements and aren’t tightly regulated by the federal government. They may contain less protein than claimed or have added sugars, artificial sweeteners, or other unwanted ingredients.
When selecting a protein powder, look for one that is backed by research and has few extra ingredients. Whey protein, for example, is a complete protein that contains all nine essential amino acids. Plant-based options like pea, soy, and rice protein powders also have their benefits.
Ultimately, it’s crucial to prioritize whole foods over supplements whenever possible. Eating protein from real sources provides not only protein but also valuable vitamins, minerals, fiber, and healthy fats.
Remember, more is not necessarily better when it comes to protein intake. Exceeding your daily needs can lead to unnecessary waste and potential health risks. As with any supplement, consult with a healthcare professional before adding protein powder to your diet.
Source: https://www.seattletimes.com/nation-world/is-protein-powder-a-scam